Duk wanda ke aiki a dakin motsa jiki ya san game da wanzuwar keɓaɓɓun atisaye. Ana buƙatar darussan asali don saurin gina ƙwayar tsoka, yayin cinye adadin ƙarfi da kashe kuzari.
Atisayen keɓewa ana nufin ƙarfafawa da ba da taimako ga tsoffin tsoffin tsoffin ƙwayoyi. A cikin horo, ana amfani da nau'ikan iri biyu. Darasi keɓaɓɓu don gindi na da kyau ga 'yan matan da suke son tabbatar da wannan ɓangaren da ƙarfi.
Darasi keɓaɓɓu don gindi - menene wannan?
Ba kamar motsa jiki na asali ba, motsa jiki da ake keɓancewa ana niyya ne don samar da kyakkyawan ƙwayar tsoka. Babban fasalin su shine cewa yayin waɗannan horarwa, tsoka guda 1 kawai ke da hannu, kuma ba duka ƙungiyar a lokaci guda ba. Saboda wannan, a ƙarƙashin lodi, an yi aiki da takamaiman sashe 1, saboda abin da zai iya zama mai ƙarfi ko na roba.
Motsa jiki keɓaɓɓe yana da kyau a ƙona kitse mai narkewa a wasu yankuna na jiki. Yawancin lokaci masu ginin jiki suna rage yawan motsa jiki na yau da kullun kafin manyan gasa kuma suna keɓancewa. Ana yin wannan don kawo sauƙin jiki a cikin tsari mafi dacewa tare da ƙarancin kitsen jiki.
'Yan mata sun fi son irin wannan atisayen saboda yiwuwar kyakkyawar gyara sassan matsalolin jiki ba tare da shafar sauran yankunan ba. Ana yin atisayen keɓaɓɓe a kusan kowane ɓangare na jiki, gami da gindi.
Idan makasudin shine gina tsoka, jadawalin horo ya ƙunshi 4/5 motsa jiki na asali da 1/5 keɓaɓɓun atisaye. Kuma dangane da rage kwatangwalo, jan gindi, wani tsari na 2/5 da aka ware kuma 3/5 shine mafi alkhairi.
Wanne ne mafi kyau - na asali ko keɓewa na motsa jiki?
Babu amsar da babu shakku a kan wannan tambayar, duk horon ana tattara ta ne daban-daban don damar kansu, horo da sha'awar su.
Motsa jiki da keɓaɓɓen motsa jiki hanya ce tabbatacciya don samun kyakkyawar jiki, muddin suna tare. Idan kun ƙi kowane irin motsa jiki, sakamakon zai zama mara kyau ko rashin gamsarwa.
Idan tsokoki marasa ƙarfi ba su da ƙarfi sosai, ya kamata a mai da hankali sosai kan koyarwar wannan ɓangaren jikin.
Idan akwai tarin tsoka, amma fom din bai dace da kai ba, zai fi kyau ka kara yawan motsa jiki da ake kebewa. Ta hanyar haɗuwa da waɗannan nau'ikan guda biyu ne kawai, zaku iya cimma babban juzu'i da kyakkyawar sura a cikin ɗan gajeren lokaci.
Darasi mai ware don gindi
Akwai keɓe keɓaɓɓun atisaye don gindi kuma a tsawon lokaci adadinsu na ƙaruwa kawai. Akwai motsa jiki waɗanda ake gudanarwa a gida ko a yanayi kuma waɗanda za a iya yin su ne kawai a cikin motsa jiki ko kulab ɗin motsa jiki.
Huhu
Hutun huhu yana ɗaya daga cikin motsa jiki masu tasiri don tsokokin ƙafafu da gindi.
Akwai bambance-bambancen da yawa tare da kayan nauyi, haɓaka ƙasa da sauran canje-canje don samu stressara damuwa a kan waɗannan sassan jiki:
- Don aiwatar da wannan motsi, kuna buƙatar miƙe tsaye, ƙafafu faɗi kafada ɗaya.
- Bayan baya a wannan lokacin ya kamata ya dan lanƙwasa a cikin ƙashin baya, bayan haka ya kamata mutum ya ɗauki babban matakin gaba na ɗaya daga cikin ƙafafun.
- A wannan yanayin, jiki ya kamata ya kasance cikin matsayi ko da ba kasala ba, kuma duk nauyin ya faɗi a ƙafafun gaba.
- Sabili da haka, ya kamata a sami kusurwa dama daga cinya da ƙananan ƙafa, kuma gwiwa na kafa na baya ya zama a tsayin ƙafa.
- Bayan haka, kuna buƙatar komawa baya, ɗaukar matsayin farawa da ci gaba da motsa jiki, madaidaitan ƙafafu.
Hyperextension
Ana amfani da wannan motsi don gina tsoka da ƙarfafa cinya da gindi na sama.
Baya ga haɓaka ƙwayar tsoka, ana amfani da wannan motsi don wasu buƙatu, misali:
- Tare da jin dadi mai raɗaɗi a cikin yankin lumbar. Koyaya, yayin irin wannan horo, ba za a iya amfani da ƙarin nauyi ba.
- A matsayin dumama-dumu kafin atisaye mai nauyi da nauyi a bayan baya, kwatangwalo da gindi.
- Ana shirya wa matattu. Yawancin lokaci, masu farawa suna amfani da haɓakar haɓakar jiki har tsawon wata ɗaya kafin fara aikin matattu.
Babban kaya a wannan aikin ya faɗi ne akan dorsal extensor, hamsts da manyan tsokoki na gindi.
Don wannan aikin, zaku iya amfani da kayan aiki na musamman ko akuyar wasanni:
- Ya kamata ku ɗauki matsayin kwance, yayin lankwasawa a matakin kugu.
- A wannan yanayin, jiki zai kasance a cikin hanyar kusurwa madaidaiciya.
- To kawai kuna buƙatar kwance, yin layi madaidaiciya, sannan kuma sake ɗaukar matsayin farawa.
Wingafaɗa ƙafafunku daga tsaye
Aikin motsa jiki wanda akwai bambanci daban-daban don haɓaka tsokoki na cinyoyi da gindi. Motsa jiki mai mahimmanci tare da taimakon irin wannan horo yadda ya kamata yana ƙara ƙarfin jiki cikin ƙanƙanin lokaci.
Akwai zaɓuɓɓukan juyawa da yawa kuma kowane nau'i yana da alhakin ɓangaren kansa:
- Baya. A irin wannan jujjuyawar, ana yin cuwa-cuwan cinyoyin da babban tsoka na gindi.
- Gaba. A cikin wannan sigar, quadriceps yana aiki.
- Fita Fallsaukar ta faɗi musamman a kan tsoka ta tsakiya na gindi.
- A ciki. An tsara wannan lilo don haɓaka tsoka mai kara kuzari.
Babu wani abu mai wahala wajen yin wannan motsa jiki kuma ana iya yinsa a gida. Abin da kawai ake buƙata shi ne daki don juya ƙafafunku da tallafi don riƙewa.
Bayan ɗaukar matsayi mai kyau, kana buƙatar jujjuya ƙafarka a inda ake buƙata, a hankali dawo da shi baya, amma a lokaci guda bai kamata ya taɓa bene da ƙafa ba. Bayan kammala juzu'i da yawa, kuna buƙatar canza ƙafarku ko shugabanci.
Satar ƙafa a cikin tsayuwa a ƙafa huɗu
Wannan aikin yana aiki sosai don haɓakar gluteus medius da ƙananan tsoka.
Don aiwatarwa, baku buƙatar kayan aiki na musamman da kowane abubuwa:
- Yakamata ka hau dukkan huɗun don a kiyaye kusurwa dama a ƙashin ƙugu da lanƙwasa gwiwa.
- Bayan haka, kuna buƙatar ɗaukar ƙafa da aka lanƙwashe zuwa gefe da kusan digiri 80, yayin da bai kamata ya tanƙwara ba, rataya ko matakin fita ba.
- Da zarar motsi ya kammala, zaka iya dawo da kafa zuwa asalin sa.
- A cikin motsa jiki, yi amfani da ƙafafun biyu a madadin.
Numfashi ma yana da mahimmanci sosai, lokacin ɗagawa, shaƙar iska, da fitar da iska lokacin dawowa. Wannan zai taimaka matuka sosai.
Hakanan yana da mahimmanci yayin horo kar a lanƙwasa bayanka ka ajiye shi daidai da farfajiyar kuma kiyaye jiki a tsaye ba tare da juya shi zuwa ƙafafun aiki ba. Idan ba a bi ɗaya daga cikin waɗannan ƙa'idodin ba, ya kamata a rage kusurwar sacewa.
Matakai zuwa babban dandamali
Wannan aikin yana da tasiri a kowane mataki na ci gaban jiki. Don masu farawa da mutanen da suke da rikitarwa a cikin jiki, yakamata ku riƙe goyan baya na musamman ko kayan aikin hannu. Don ƙarin ci gaba ko 'yan wasa, ana ba da shawarar yin motsi tare da ƙyallen kwalliya biyu ko dumbbells a hannu.
Wannan zai sa motsi ya zama mai wahala kuma mafi inganci:
- Don kammala shi, kuna buƙatar tsayawa daidai a gaban akwatin tsalle, benci na motsa jiki na musamman ko wasu matsaloli masu kama da haka.
- Wajibi ne a ɗauki babban mataki kuma sanya ƙafa duka a kan dandamali, bayan haka, ta amfani da faɗaɗa ƙafafun tsaye, haɗa na biyu.
- Ya kamata ku yi waɗannan motsi bi da bi.
Gluteal gada
Wannan aikin yana da kyau ga kowane lafiyar jiki.
Kuma don aiwatar da ita, babu kayan aiki ko hanyoyin da ake buƙata da ake buƙata, kawai shimfidar ƙasa:
- Ya kamata ku kwanta a ƙasa tare da ƙafafunku a ƙasa da dugaduganku kusa da gindunku yadda ya kamata.
- Bayan haka, kuna buƙatar tsayawa a cikin rabin gada, kuna mai da hankali kan ƙafafu da ƙafafun kafaɗa, yayin da hannayenku suke kwance daidai a ɗamarar, tafin sama.
- Bayan kawo ƙashin ƙugu zuwa mafi girman matsayi, ya zama dole a ƙulla tsokoki na gindi da ɗaukar matsayin farawa.
- Ana yin sa a tsawan tsawa don maimaita 20-40.
Jagorar da ƙafafun baya yayin tsaye a cikin allon akan gwiwar hannu
Akwai zaɓuɓɓuka masu yawa, kuma duk suna ba da gudummawa ga ƙungiyoyin tsoka daban-daban. Yin jagorantar kafa a baya, yana tsaye a cikin katako a gwiwar hannu, yana haɓaka yankin ƙyalli da kuma cinya ta sama ta baya da kyau.
Don kammala shi, kuna buƙatar yin girmamawa kwance kawai tare da gwiwar hannu a ƙasa, kai tsaye ƙarƙashin kafadunku. Na gaba, kuna buƙatar ɗaukar ƙafa ɗaya baya don madaidaiciya madaidaiciya tare da jiki ya kasance, duk da haka, ya kamata a yi motsi ta ƙoƙarinku ba tare da jerking da tsalle ba.
Domin samun sakamako mai sauri, yakamata kayi amfani da ba kawai na asali ba, har ma da keɓaɓɓun atisaye. Idan tushe yana gina ƙwayar tsoka kuma yana matse kyallen takarda, to atisayen da aka keɓe yana kawo sauƙi da sassauƙa cikin tsari. Akwai atisaye da yawa don gindi wanda zaku iya yi a dakin motsa jiki na musamman ko a kanku a gida.
